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AMac
Age --- , BW 220
Join Date: 2013-11-10.
Following: 9.
Insert Post:
Your are on Thursday 12, Apr 2018
-- Bodyweight: 220
warmup:
dynamic WU
90/90
groiner
cossacks
banded hip ext

VOLUME REPS SETS BEST EFF BEST INT
3191.2 5 5 771.6 771.6
220 x 1 x 1 EFF 63% INT 63%
270 x 1 x 1 EFF 77% INT 77%
0.1 300 x 1 x 1 EFF 86% INT 86%
0.1 320 x 1 x 1 EFF 91% INT 91%
0.3 337.5 x 1 x 1 EFF 96% INT 96%


DELETE RENAME Records (PRs) # Deficit Deadlift
VOLUME REPS SETS BEST EFF BEST INT
2017.25 3 1 679.95 650.35
2+ ~318.85 PR 305 x 3 x 1 EFF PR% INT PR%


VOLUME REPS SETS BEST EFF BEST INT
2826 6 4 520 520
385 x 1 x 1 EFF 74% INT 74%
0.1 451 x 1 x 1 EFF 87% INT 87%
0.4 ~506 495 x 2 x 1 EFF 97% INT 95%
0.5 ~511.1 PR 500 x 2 x 1 EFF 98% INT 96%


Single Leg RDL 3x8 w/ 30

Solid day of deads. Was a little rushed so did a compressed warmup. Went a touch lighter on the final heavy single this time, I don't think I need to hit any more, it was faster and felt better than last week. Deficits were a huge PR...and honestly not that hard. SSBs were also solid, good 2RM here with a little in the tank. They feel very strong at the top but a little wonky with the technique at the bottom, like I'm not super comfortable with them right now. I have been playing with sitting back first or breaking at the knees first and I need to sort that out for the SSBs but not a huge deal. No more SSBs until after the meet at this point anyways
Posts on April 12th